12 VITALITY Spring 2022 Young athletes need nutritious fuel If you’re like many families, you might have one or more sporty kids at home. And you may already know that nutrition plays a key role in kids’ overall health. But how can you help your young athlete fuel up right for sports? It’s a win to remember that eating right for everyone starts with a healthy, balanced diet. In addition, these nutrition pointers specifically for sports-minded kids can help. » Don’t let your young athlete skip breakfast. Breakfast really is that important, especially before a practice or game. Offer wholegrain cereal with low-fat milk and fruit for a quick and easy choice. » Provide power with carbs. Carbohydrates, or carbs, are the body’s main fuel source. Your young athlete should eat plenty of carbs on game day. » Make protein a part of every meal. Protein helps muscles recover after a workout. Serve lean meats, like skinless poultry; fish; low-fat dairy; beans; or tofu. » Avoid giving your kids supplements. Most kids can get all the vitamins and minerals they need from a well-balanced diet. And supplements don’t really make kids better athletes. » Encourage proper hydration. Athletes should drink fluids before, during and after exercise. During practices or games that last longer than one hour, or in hot weather, your child may need a sports drink to replace lost carbs and electrolytes. Your child should drink water or a sports drink every 15 minutes during a practice or competition. » Discourage energy drinks. Energy drinks should not be used as a form of hydration or to enhance performance. They contain caffeine and other stimulants that may not be safe for kids. Some kids have even ended up in the emergency department after using energy drinks. Talk to your child’s primary care provider or a registered dietitian for more advice about nutrition for athletes. Sources: Academy of Nutrition and Dietetics; American Academy of Pediatrics FAMILY Serve up nutritious snacks. Good options include fresh fruit and veggies, dried fruit, unsalted nuts, hardboiled eggs, microwaveable popcorn, and protein bars.
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